Coconut Milk vs. Ricotta Cheese
Nutrition comparison of Coconut Milk and Ricotta Cheese
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
coconut milk
versus
ricotta cheese
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in coconut milk and ricotta cheese:
- Both ricotta cheese and coconut milk are high in calcium.
- Ricotta cheese has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Ricotta cheese has signficantly more protein than coconut milk.
- Ricotta cheese is a great source of Vitamin A and potassium.
USDA sources for nutritional information: Coconut Milk (Beverages, coconut milk, sweetened, fortified with calcium, vitamins A, B12, D2) and Ricotta Cheese (Cheese, ricotta, whole milk) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Ricotta cheese is high in calories and coconut milk has 79% less calories than ricotta cheese - ricotta cheese has 150 calories per 100 grams and coconut milk has 31 calories.
For macronutrient ratios, coconut milk is lighter in protein, heavier in carbs and similar to ricotta cheese for fat. Coconut milk has a macronutrient ratio of 3:37:60 and for ricotta cheese, 20:19:61 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Coconut Milk | Ricotta Cheese | |
|---|---|---|
| Protein | 3% | 20% |
| Carbohydrates | 37% | 19% |
| Fat | 60% | 61% |
| Alcohol | ~ | ~ |
carbohydrates
Ricotta cheese and coconut milk contain similar amounts of carbs - ricotta cheese has 7.3g of total carbs per 100 grams and coconut milk has 2.9g of carbohydrates.
sugar
Ricotta cheese and coconut milk contain similar amounts of sugar - ricotta cheese has 0.27g of sugar per 100 grams and coconut milk has 2.5g of sugar.
Protein
protein
Ricotta cheese has signficantly more protein than coconut milk - ricotta cheese has 7.5g of protein per 100 grams and coconut milk has 0.21g of protein.
Fat
saturated fat
Ricotta cheese is high in saturated fat and coconut milk has 68% less saturated fat than ricotta cheese - ricotta cheese has 6.4g of saturated fat per 100 grams and coconut milk has 2.1g of saturated fat.
trans fat
Both ricotta cheese and coconut milk are low in trans fat - ricotta cheese has 0.33g of trans fat per 100 grams and coconut milk does not contain significant amounts.
cholesterol
Coconut milk has less cholesterol than ricotta cheese - ricotta cheese has 49mg of cholesterol per 100 grams and coconut milk does not contain significant amounts.
Vitamins
Vitamin A
Ricotta cheese is a great source of Vitamin A and it has 90% more Vitamin A than coconut milk - ricotta cheese has 120ug of Vitamin A per 100 grams and coconut milk has 63ug of Vitamin A.
Vitamin D
Coconut milk has 320% more Vitamin D than ricotta cheese - ricotta cheese has 10iu of Vitamin D per 100 grams and coconut milk has 42iu of Vitamin D.
Vitamin E
Ricotta cheese and coconut milk contain similar amounts of Vitamin E - ricotta cheese has 0.11mg of Vitamin E per 100 grams and coconut milk does not contain significant amounts.
Vitamin K
Ricotta cheese and coconut milk contain similar amounts of Vitamin K - ricotta cheese has 1.1ug of Vitamin K per 100 grams and coconut milk does not contain significant amounts.
The B Vitamins
Ricotta cheese has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate. Both coconut milk and ricotta cheese contain significant amounts of Vitamin B12.
| Coconut Milk | Ricotta Cheese | |
|---|---|---|
| Thiamin | ~ | 0.013 MG |
| Riboflavin | ~ | 0.298 MG |
| Niacin | ~ | 0.137 MG |
| Pantothenic acid | ~ | 0.461 MG |
| Vitamin B6 | ~ | 0.097 MG |
| Folate | ~ | 4 UG |
| Vitamin B12 | 1.25 UG | 0.85 UG |
Minerals
calcium
Both ricotta cheese and coconut milk are high in calcium. Ricotta cheese has a little more calcium (10%) than coconut milk by weight - ricotta cheese has 206mg of calcium per 100 grams and coconut milk has 188mg of calcium.
iron
Ricotta cheese and coconut milk contain similar amounts of iron - ricotta cheese has 0.13mg of iron per 100 grams and coconut milk has 0.3mg of iron.
potassium
Ricotta cheese is a great source of potassium and it has 10 times more potassium than coconut milk - ricotta cheese has 219mg of potassium per 100 grams and coconut milk has 19mg of potassium.
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Coconut Milk (Beverages, coconut milk, sweetened, fortified with calcium, vitamins A, B12, D2) and Ricotta Cheese (Cheese, ricotta, whole milk) .
Coconut Milk g
()
|
Daily Values (%) |
Ricotta Cheese g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does ricotta cheese or coconut milk contain more calories in 100 grams?Ricotta cheese is high in calories and coconut milk has 80% less calories than ricotta cheese - ricotta cheese has 150 calories in 100g and coconut milk has 31 calories.
Does ricotta cheese or coconut milk have more carbohydrates?
By weight, ricotta cheese and coconut milk contain similar amounts of carbs - ricotta cheese has 7.3g of carbs for 100g and coconut milk has 2.9g of carbohydrates.
Does ricotta cheese or coconut milk contain more calcium?
Both ricotta cheese and coconut milk are high in calcium. Ricotta cheese has a little more calcium ( 10%) than coconut milk by weight - ricotta cheese has 206mg of calcium in 100 grams and coconut milk has 188mg of calcium.